Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250222
45:00-60:00
Workout 2: 250223
70:00-80:00
Workout 3: Accessory – I
85:00-95:00
Stretching
Focus
– Macro: Preparing for the Open
– A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that test your capacity to keep moving and pushing forward for one more rep. Remember, every second counts.
– We will also test Grace, a 2K row, and a 3-rep-max front squat.
Warm-up (No Measure)
1 set:
3:00 row, bike, or ski
1 set:
5 hang snatch grip deadlift shrugs
5 shoulder presses
5 sumo deadlifts
5 air squats
1 set:
10 hang muscle snatches
5 dip drive (bar in front rack)
5 sumo deadlift + shrugs
5 front squats
1 set:
10 hang power snatches
10 push presses
10 sumo deadlift high pulls
10 front squats
– Move through this warm-up with an empty barbell. Focus on movement patterns and moving smoothly with good technique.
– Following the last set, you should be able to move right to the loading you are using for the workout. Put that on the barbell and perform a few more reps of each movement.
250222 (Time)
For time:
50 hang power snatches (65/95 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
Stimulus & Goals
– 12:00-16:00; advanced athletes push for sub-10:00.
– 20+ unbroken reps to start each movement; light loading.
– Heavier, lower-rep variation of the CrossFit Benchmark, Andi.
– Andi was last completed on 241007.
Strategy
– Avoid pushing to failure on any of the movements which will require longer, more frequent rest periods. Pick a rep number that you feel comfortable repeating for multiple sets.
Modifications
Hang power snatches | Load, reps, single-arm dumbbell snatches
Push presses | Load, reps, dumbbell push presses
Sumo deadlift high pull | Load, reps, dumbbell sumo deadlift high pulls
Front squats | Load, reps, dumbbell front squats, goblet squats, air squat
250223 (Time)
For time:
25 strict pull-ups
50 Russian kettlebell swings (53/70 lb)
800-meter run
Stimulus & Goals
– 8:00-12:00.
– Pull-ups in 4:00 or less.
– Kettlebell swings in 3:00 or less and no more than 3 sets.
– Run in 5:00 or less.
Strategy
– Don’t take your foot off the gas from the start of this workout. Start the pull-ups with as big a set as possible.
– Go unbroken on the kettlebell swings if you can.
Modifications
Strict pull-ups | Reps, foot-assisted pull-ups, ring rows
Russian kettlebell swings | Load, kettlebell deadlifts
Run | Distance, substitutions
Run substitutions | 1,600/2,000-m C2 bike, 1,750/2,500-m Echo or Assault bike, 800/1,000-m row or ski
Accessory – I (Checkmark)
3 sets:
25 GHD sit-ups
:30 side plank hold/side
– For completion/quality.
– Focus on extending the knees to initiate the sit-up. Scale the range of motion as needed.
– Perform side planks from the elbow. Bend the knees to scale as needed.
Stretching (Checkmark)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
